Friday, August 31, 2012

Build over the course of the eight sets to
the heaviest load you can handle for this complex.

B. Front
Squat

* Set 1 – 5 reps @ 75-80% of 1-RM

* Set 2 – 4 reps @ 80-85%

* Set 3 – 3 reps @ 85-90%

* Set 4 – 2 reps @ 90-95%

* Set 5 – 1 rep @ 95-98%

Rest 2 minutes between sets

C. Three
sets of:

Glute-Ham Raises x 6-8 reps @ 3011

Rest 2-3 minutes between sets

A. 135, 155, 165, 175, 185, 195, 205, 205
(Fail@ hng cln)

B. 215x5, 245x4, 255x3, 265x2, 275x1

C. 7, 6, 6

Skills: 5 total rounds (2 before workout, 3 after) of 10 butterfly pull-ups, 1 strict + 2 kipping HSPUsI think getting 205#s in the hang squat
clean part of the complex is a 5# PR for me on that exercise. Everything felt
pretty good today. First time front squats have felt good for awhile.

Tuesday, August 28, 2012

Perform one full snatch balance – drive
yourself under the barbell, then stand fully, then perform an overhead squat.

B. Strict
Overhead Press

B. Four
sets of:

Halting Clean Deadlift + Hang Clean

Rest 2 minutes

Pull barbell from floor to just above the
knee and pause for 1-2 seconds – you should feel weight distributed through mid
and rear foot, tension through your hamstrings, and lats should actively pull
the barbell into your thighs, then stand tall, then clean from the high hang
position.

C. 6
sets for times of:

5 Muscle-ups

2minute rest

A. 135,
155, 175, 185 (F, dramatically), 165

B. Could not get one single rep on CF
Invictus protocol after yesterday. Did 3x5 with 115 lbs.

Push-ups w/ feet on 25# plate- The rep
starts at the top push-up with arms at full extension and both feet on the
plate. Athlete then lowers chest to ground and must lift both hands off of the
ground before pressing back to full arm extension. During this movement the
hips and thighs can NOT touch the ground.

A. 350 lbs. (5 lb. PR)

B. 16 rounds + 5 pull-ups + 3 push-ups (488 total reps)

Entered into an on-line competition that my lead to an competition in Santa Cruz, CA at the end of September. This is the first qualifier WOD of three WODs. http://www.diamondofthetough.com/

Goal here is speed and efficiency. Success is quick completion
of each set and easy recovery. Each set should be the same or quicker than the
prior set – quicker as you learn a better rhythm in the cycling of the weight.

D. Five sets of:

Back Squat x 6 reps

* Set 1 – 65% of 1-RM

* Set 2 – 70%

* Set 3 – 75%

* Set 4 – 80%

* Set 5 – 80-85%

Rest 2 minutes between sets.

A- Done.
Did 10 double-unders each round unbroken. Still babying my foot and will be for
awhile

B-
135-145-150(F@3)-145-145

Sqt
snatch. Pull felt good. Shoulders a little tired.

C-
:22-:21-:20-:20

Felt good to get these unbroken with relative ease.

D- (High bar 1 RM 350) 225-245-265-280-285

Switching
from low bar to a more high bar/Olympic style squat. Low bar squat max is 380.
I made a swag and put my high bar squat at 350 lbs.

Another long day of driving back. Worked out in the afternoon. Did a little bit of yesterday's CF Invictus WOD + today's WOD at CF Snohomish. Upset with failing on the last 2 minutes, but squat cleans are a weakness for me and I let them get me today. Need to practice a stronger bottom position on the squat clean and not just fall into it.

Really not feeling it today. Went on a company 'team-building' activity of wine tasting after driving 3 hours to Yakima and then having a 3 hour meeting. I was running late for the meeting and skipped lunch. So basically had nothing to eat from 7:30 AM to 6:30 PM, unless you count the wine tasting at 6 (yes, 6!) wineries in 3.5 hours. A little rough today. Here is the link to what I should have done. CF Invictus, August 3rd, 2012